种子
发表于 2013-1-9 14:07
Workout Logs : 2013-01-09
Exercise Name1 RMLifting Logs
http://www.jefit.com/images/lifting_log_icon_20.png RunningN/ACalorie: 340 CAL
Distance: 2.5 mile
Speed: --
Lap/Rep:--
Duration: 00:38:00
种子
发表于 2013-1-15 14:51
Workout Logs : 2013-01-14
Exercise Name1 RMLifting Logs
http://www.jefit.com/images/lifting_log_icon_20.png Dumbbell Bench Press62.99Set 1: 40x12
Set 2: 45x12
Set 3: 45x10
http://www.jefit.com/images/lifting_log_icon_20.png Smith Machine Bench Press154Set 1: 110x12
Set 2: 110x10
Set 3: 110x8
http://www.jefit.com/images/lifting_log_icon_20.png Dumbbell Fly35Set 1: 25x12
Set 2: 25x12
Set 3: 25x12
http://www.jefit.com/images/lifting_log_icon_20.png Cable Cross Over49Set 1: 35x12
Set 2: 35x12
Set 3: 35x12
http://www.jefit.com/images/lifting_log_icon_20.png Machine Incline Chest Press84Set 1: 60x12
Set 2: 60x12
Set 3: 60x12
种子
发表于 2013-1-15 14:54
Workout Logs : 2013-01-15
Exercise Name1 RMLifting Logs
http://www.jefit.com/images/lifting_log_icon_20.png RunningN/ACalorie: 360 CAL
Distance: 2.5 mile
Speed: --
Lap/Rep:--
Duration: 00:35:00
种子
发表于 2013-1-16 16:31
Workout Logs : 2013-01-16
Exercise Name1 RMLifting Logs
http://www.jefit.com/images/lifting_log_icon_20.png Wide-Grip Lat Pulldown154Set 1: 110x12
Set 2: 110x12
Set 3: 110x12
http://www.jefit.com/images/lifting_log_icon_20.png Cable Seated Row125.99Set 1: 90x12
Set 2: 90x12
Set 3: 90x12
http://www.jefit.com/images/lifting_log_icon_20.png Barbell Bent Over Row99.99Set 1: 60x20
Set 2: 60x15
Set 3: 60x15
http://www.jefit.com/images/lifting_log_icon_20.png Barbell Deadlift179.66Set 1: 88x12
Set 2: 154x5
Set 3: 154x5
种子
发表于 2013-1-22 09:57
Exercise Name1 RMLifting Logs
http://www.jefit.com/images/lifting_log_icon_20.png Machine Incline Chest Press112Set 1: 80x12
Set 2: 80x12
Set 3: 80x12
http://www.jefit.com/images/lifting_log_icon_20.png Dumbbell Bench Press49Set 1: 35x12
Set 2: 35x12
Set 3: 35x12
http://www.jefit.com/images/lifting_log_icon_20.png Cable Cross Over42Set 1: 30x12
Set 2: 30x12
Set 3: 30x12
种子
发表于 2013-1-22 14:18
Workout Logs :
Exercise Name1 RMLifting Logs
http://www.jefit.com/images/lifting_log_icon_20.png RunningN/ACalorie: 200 CAL
Distance: 1.55 mile
Speed: 8 mph
Lap/Rep:6 Laps/Reps
Duration: 00:25:00
种子
发表于 2013-1-23 16:36
2013-01-23
Workout Logs :
Exercise Name1 RMLifting Logs
http://www.jefit.com/images/lifting_log_icon_20.png Wide-Grip Lat Pulldown140Set 1: 100x12
Set 2: 100x12
Set 3: 100x12
http://www.jefit.com/images/lifting_log_icon_20.png Cable Seated Row140Set 1: 100x12
Set 2: 100x12
Set 3: 100x12
http://www.jefit.com/images/lifting_log_icon_20.png Barbell Deadlift123.19Set 1: 88x12
Set 2: 88x12
Set 3: 88x12
http://www.jefit.com/images/lifting_log_icon_20.png Barbell Bent Over Row90Set 1: 60x15
Set 2: 60x15
Set 3: 60x15
种子
发表于 2013-1-30 11:53
2013-01-28
Workout Logs :
Exercise Name1 RMLifting Logs
http://www.jefit.com/images/lifting_log_icon_20.png Smith Machine Bench Press140Set 1: 100x12
Set 2: 100x12
Set 3: 100x12
http://www.jefit.com/images/lifting_log_icon_20.png Smith Machine Incline Bench Press133.33Set 1: 100x10
Set 2: 100x8
Set 3: 100x8
http://www.jefit.com/images/lifting_log_icon_20.png Dumbbell Bench Press62.99Set 1: 45x12
Set 2: 45x12
Set 3: 45x12
http://www.jefit.com/images/lifting_log_icon_20.png Cable Cross Over49Set 1: 35x12
Set 2: 35x12
Set 3: 35x12
2013-01-29
Workout Logs :
Exercise Name1 RMLifting Logs
http://www.jefit.com/images/lifting_log_icon_20.png RunningN/ACalorie: 300 CAL
Distance: 2.23 mile
Speed: 8 mph
Lap/Rep:8 Laps/Reps
Duration: 00:30:00
种子
发表于 2013-1-30 14:01
2013-01-30
Workout Logs :
Exercise Name1 RMLifting Logs
http://www.jefit.com/images/lifting_log_icon_20.png Wide-Grip Lat Pulldown62.99Set 1: 45x12
Set 2: 41x12
Set 3: 41x12
http://www.jefit.com/images/lifting_log_icon_20.png Barbell Deadlift140Set 1: 100x12
Set 2: 100x12
Set 3: 100x10
http://www.jefit.com/images/lifting_log_icon_20.png Cable Seated Row49Set 1: 35x12
Set 2: 35x12
Set 3: 35x12
http://www.jefit.com/images/lifting_log_icon_20.png Dumbbell Concentration Curls49Set 1: 35x12
Set 2: 35x12
Set 3: 35x12
http://www.jefit.com/images/lifting_log_icon_20.png Barbell Bent Over Row98Set 1: 70x12
Set 2: 70x12
Set 3: 70x12
http://www.jefit.com/images/lifting_log_icon_20.png Close Grip Reverse Lat Pull Down57.4Set 1: 41x12
Set 2: 41x12
Set 3: 41x12
根据背部攻略，增加了一组
手心朝上握杆下拉
http://www.yingk.com/data/attachment/forum/201012/28/125142rtvopvzo9votpvrf.jpghttp://www.yingk.com/data/attachment/forum/201012/28/125142ywl0hn86ngjwll6p.jpg
益处：与传统的拉力器下拉不同，采用手心朝上的方式握杆，可以增加对下背部肌肉以及肱二头肌和斜方肌中部的刺激。
预备姿势：坐在拉力器下拉机的座位上，把压腿板调整到合适的位置。双臂充分伸直，握住头部上方的T型杆。掌心朝上。双手分开与肩同宽。
动作过程：收紧腹部肌肉，用背部肌肉的力量把T型杆拉向上胸部的位置。在动作过程中，肘关节应该尽可能贴近身体两侧。在动作的最低点，充分收紧背部肌肉。然后，保持对重量的控制，缓慢返回起始位置。
种子
发表于 2013-2-25 14:22
My Logs-> 2013-02-25
Workout Logs
Exercise Name1 RMLifting Logs
http://www.jefit.com/images/exercises/50_50/696.jpgSmith Machine Bench Press12Set 1 : 110x12
Set 2 : 110x10
Set 3 : 110x8
http://www.jefit.com/images/exercises/50_50/104.jpgDumbbell Bench Press12Set 1 : 40x12
Set 2 : 40x12
Set 3 : 40x12
http://www.jefit.com/images/exercises/50_50/164.jpgDumbbell Fly12Set 1 : 25x12
Set 2 : 25x12
Set 3 : 25x12
http://www.jefit.com/images/exercises/50_50/712.jpgMachine Incline Chest Press12Set 1 : 40x12
Set 2 : 40x12
Set 3 : 40x12
http://www.jefit.com/images/exercises/50_50/56.jpgCable Cross Over12Set 1 : 45x12
Set 2 : 35x12
Set 3 : 35x12
http://www.jefit.com/images/exercises/50_50/1000.jpgCable Triceps Pushdown12Set 1 : 50x12
Set 2 : 50x12
Set 3 : 50x12